WARMUP: the usual plus Casbah #2s
THE THANG: multiple MOT WITH MULTIPLE COUPONS
MARY: She came
ANNOUNCEMENTS: BTD, D2D, Double run at 6@6ish plus bunks at Veterans Park at 11am
COT: Prayers for family and friends and neighbors.
THE MEN: 4 HIM (Highly Impressive Men)
The Pre-Game (Warm-O-Rama) Four brave souls gathered at TCE to see if their knees still worked. After a brisk air-sniffing session, we jumped into the basics.
30 Side Straddle Hops: Proving that rhythmic clapping is still the hardest part of any workout.
20 Imperial Walkers: Standing tall like royalty.
20 Hill Billy Walkers: Standing tall like… well, royalty’s distant cousins from the woods.
15 Windmills: Reaching for our toes and wondering when they got so far away.
20 Moroccan Nightclubs: We didn’t have the strobe lights or the overpriced drinks, but our shoulders were definitely feeling the rhythm.
The Thang
The Long Walk of Shame Gain, We covered 2.7 miles of TCE territory. The rucks were heavy, the conversation was light, and the pace was just fast enough to outrun our responsibilities but not fast enough to outrun the burn.
To ensure we couldn’t walk up stairs for the next 24 hours, we stopped for 4 intervals of leg-torture:
25 Low Slow Squats: Because if you don’t go low, did it even happen? (Our glutes said yes, it happened).
20 Lunges: A graceful display of 4 men trying not to tip over sideways like falling Jenga towers.
20 Calf Raises: For that “I definitely do CrossFit” look in our high socks.
The Mary:
Cuddling with Rucks We finished by getting intimate with our gear. Nothing says “I love you” like 30+ lbs of metal pressing against your sternum.
While doing Ruck Chest Press: Pushing our problems away, one rep at a time,
10 LBCs: (Little Baby Crunches, for the Big Baby Men).
10 Big Boys: Gravity was the clear winner here.
10 Box Cutters: Slicing through the air with all the precision of a dull butter knife.
10 Flutter Kicks: Splashy!
Announcement & COT:
Newsletter Items, upcoming events.
We survived. We rucked. We conquered.
WARMUP: 2x loops on campus waiting for <@U03DS2K4BL3> thinking he might think <#C02QBPVDDQ8> started at 5:15 instead of 5:00
THE THANG: Ruck to <@U5CESTA4R>’s office across from TC Fire on Stonecrest.. some incline Merkins on the guardrails, a mess of OH press with our rucks and some LBCs just so we could say we saw a girl in a string bikini top at the gym
MARY: She works out at Planet Fitness
ANNOUNCEMENTS: Break the Dam, May Ruck CSAUP, Dan to Dam run
COT: Always
WARMUP: dis used our “one word!”
THE THANG: 3 miles with pain stations
MARY: N/A
ANNOUNCEMENTS: break the dam. Dam to dam
COT: praises and praises
Bell+ruck+sandbag
WARMUP: move to the back of the school
Drop the sandbag, keep ruck on
15 swings
5 merkins
5 squats
15 swings
4 merkins
4 squats
Etc.
THE THANG:
Leave the bell
Bear crawl back to the bag
Carry to get the bell
5 clean and press with bell
Move further around the school
5 clean and press with bag
Carry all further around the school
Drop bag continue with bell
Leave bell
Bear crawl back to the bag
Lunge walk in called steps (L/R) back to the bell
Head toward COT
Run a lap slick
MARY: 45 burpees
ANNOUNCEMENTS:
Q Source @ Dunkin’ (Disruption)
Break the Dam on 1/31
COT: :white_check_mark:
Half Way Mentioned. We are all Veterans today.
WARMUP: Slow Mosey to the back of Panera
THE THANG:
1st 3/4 of the Workout :weight_lifter:
10 Pain Stations with 10 Reps Each followed by 1 Lap Around the Lot; Rinsed and Repeated for 4 full circuits!
Reverse Lunges
Merkins some hand released
Reverse Lunges
Bent Over Ruck Rows
Tricep Pulls
Calf raises
Mountain Climbers
Moroccan Night Club
Flutter kicks
Planks with Shoulder Taps or Knee to Elbow
MARY: 1 Full traditional Kingsley Loop Lap
ANNOUNCEMENTS: Christmas Eve Convergence, bethel church, Dam to Bar alternative fun raising event!
COT: A burden shared is half the burden and a joy shared is twice the joy.
WARMUP:
THE THANG: We put on weight and walked around stopped and did some exercises.
MARY:
ANNOUNCEMENTS:
COT: Bethel mens shelter on 1/1. Prayers for our aging parents,
WARMUP:
Is 36+ years at a job meaningless or meaningful?? How you approach it makes the difference but finishing strong is the key to legacy :muscle:
THE THANG:
Dynamic warm up
5 burpees
Toy soldiers
Shuffle
Butt lickers
Shuffle
High knees
30 & 35
Gassers w30 merkins
10 merkins then first run
10 merkins 2nd run
10 merkins 3rd run
Dips w out 5 donkey kicks and back
10 dips
10 dips
10 dips
Broadjump burpee-5
30 flutters 10 at a time
MARY:
ANNOUNCEMENTS:
Read Newsletter
Halfback is a beast
COT:
Prayers for aging parents, marriages, 2.0’s, those dealing with health issues :pray:
WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching
THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something
added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)
the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence
Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins
Ran out of time before finding all the ends of the road.
MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held
NMM:
When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!
I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.
When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.
WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back.
THE THANG: Squat Line Meat Grinder
Teams: 2 teams, 5 men per team
Space: Parking lot 40yd length
Gear:
• 2 identical stacks of 8 exercise cards (one per team)
• 1 sandbag per team 40 lb
Objective
First team to burn through their entire stack AND complete the final center-line sandbag pass wins.
Flow
1. Both teams start at their stack on opposite ends.
2. On “GO!” flip top card → whole team completes the written exercise together (same reps, no sandbagging).
3. As soon as the rep is done, the entire team sprints together to the center line.
4. Drop into a tight shoulder-to-shoulder wall squat (asses low, no one stands).
5. End man grabs the sandbag off the ground and the line passes it hand-to-hand all the way down and all the way back while staying in squat.
→ One full down-and-back = complete pass
1. When the pass is done, team sprints back together to their stack, flips next card, repeat.
2. After the last card is completed, team still runs to center ONE MORE TIME and does a final victory pass.
3. First team to finish that final pass wins.
Good move <@UN6PTD007> pulling a seasoned dodgeball move by sneakily leaving my team and switching to the other. Your team won handily.
Game 2: Russian Roulette Beatdown
Setup
• Distance: 30 yd
• 4 face-down cards at start line: 2 MOT, 2 MOVE
• Far end has the list posted:
MOT (Mode of Transportation)
1. Bear crawl
2. Nur
3. Run
4. Lunge walk
MOVE (Exercise at far end)
1. Burpees
2. Merkins
3. LBCs
4. Squats
Rules
1. One PAX at a time steps up and calls: “Number __ MOT and Number __ MOVE.”
2. Q flips the two cards.
3. All PAX immediately:
• Travel the distance using the drawn MOT
• Does the drawn MOVE at the far end (solo)
• Travel the distance back using the drawn MOT
1. Reshuffle and lay them again.
2. Next man picks.
Continue until time is called or every man has drawn at least once.
GAME 3: DORA
MARY: Yeah, we all called her at least once.
ANNOUNCEMENTS: review of F3 for FNG (@SmallCrabs). We got carried away and sorta skipped it.
COT: Prayers.